How to Pick a Low Impact Pregnancy Workout

For this blog, I thought—who better to speak to than someone who has been through their own pregnancy workout journey? My partner, Carlie Milner. It’s been almost two years since she gave birth to our little bundle of joy—our darling daughter—but wow, has time flown. It feels like only yesterday that Carlie was waddling around the house doing her exercises while sporadically shouting baby names at me. There was also the cheese and salad cream sandwich obsession..but that’s for another conversation!  So, we sat down for the spare three minutes and 45 seconds we now have, to find out how Carlie would advise you to pick your own, low impact pregnancy workout.

Austin: Hi Carlie, thanks for being a great mother to our child and also for agreeing to this chat.

Carlie: (eye rolls) Yes, let’s just maybe get on with it, shall we?

Austin: Yes, of course. Why should women still exercise during pregnancy?

Carlie: Pregnancy is an incredible journey, but it also comes with physical changes that require adjustments to your workout routine. Staying active during pregnancy has numerous benefits, including improved mood, better sleep, and reduced aches and pains. However, it’s important to choose exercises that are safe and low-impact to protect both you and your baby.

Here’s how to pick the right pregnancy-friendly workout:

1. Consult Your Healthcare Provider

Before starting or continuing any workout, always check with your doctor or midwife. Every pregnancy is different, and what works for one person may not be suitable for another. Your healthcare provider can guide you based on your fitness level, medical history, and any pregnancy-related conditions.

2. Prioritise Low-Impact Movements

Low-impact workouts are ideal during pregnancy because they minimise stress on your joints and reduce the risk of injury. Some of the best options include:

• Walking: A fantastic way to stay active without excessive strain. Why not try my new Walking Workout Programme.
• Prenatal Yoga or Pilates: Helps with flexibility, strength, and relaxation.
• Swimming or Water Aerobics: Supports your body weight, reduces swelling, and provides a great cardio workout.
• Strength Training with Light Weights or Resistance Bands: Helps maintain muscle tone while keeping movements controlled. Just make sure you keep to exercises that are low impact, so both feet stay on the floor.

Austin: Those sound great! But how can someone tell if a workout is right for them?

Carlie: That brings us to the next important point…

3. Listen to Your Body

Your energy levels and comfort will fluctuate throughout pregnancy. Pay attention to how your body feels and make modifications as needed. If you experience dizziness, shortness of breath, pain, or discomfort, stop and rest. The goal is to move in a way that feels good and supports your well-being.

Austin: So, what about core workouts? Should they be avoided?

Carlie: Not necessarily! It’s just about being mindful…

4. Focus on Core and Pelvic Floor Health

A strong core and pelvic floor can help with posture, reduce back pain, and prepare your body for labor and postpartum recovery. Safe core exercises include:

• Pelvic Tilts
• Seated Breathing Exercises
• Modified Side Planks

Avoid traditional crunches or exercises that put excessive pressure on your abdomen.

Austin: Got it. And what about hydration?

5. Stay Hydrated and Avoid Overheating

Hydration is key during pregnancy workouts. Drink plenty of water before, during, and after exercise. Wear breathable, moisture-wicking clothing and avoid exercising in hot or humid conditions.

6. Adjust Your Routine as Pregnancy Progresses

As your pregnancy progresses, you may need to modify movements to accommodate your growing belly and changing center of gravity. Avoid exercises that require lying flat on your back after the first trimester and opt for seated or side-lying positions instead.

7. Find a Supportive Community

Joining prenatal classes or following an expert-led programme designed for pregnancy can provide motivation, accountability, and reassurance that you’re doing the right exercises for your body.

• Check out Sam Webster’s Prenatal Pilates.

8. Enjoy the Process

Pregnancy workouts aren’t about pushing yourself to new limits—they’re about maintaining strength, mobility, and overall well-being. Choose activities that make you feel good and help you stay connected to your body throughout this special time.

Austin: That’s some great advice! Any final thoughts?

Carlie: Just remember—every pregnancy is different, so do what works best for you. If you fancy a cheese and salad cream sandwich, just go for it!

Still looking for more helpful information regarding pregnancy then why not have a look at this article? We sat down with Midwife, Claire Wilson to answer some of your common questions and concerns. Advice From A Midwife